Need running test preperation advise...

[Twigz]

I am applying for a new job and need to be able to run so far in the aloted time period. Thing is I am not a runner, never have been really. I need to get as good at it as possible within a months time. Question is what method(s) should I use to improve my speed and endurance as quickly as possible.

Thanks for any input.

 

[gtbmed]

How long is the allotted time period? How far must you run during that period? Have you ever run this distance before?

 

[Dale Mabry]

Yeah, how far in how long?

 

[Perdido]

Interesting job requirement. Is it a "cut this wire and run" bomb squad job or a "take this bag and deliver it to Joe on the corner without getting caught" kinda job?

 

[Twigz]

Required to run 1.4 miles in under 12min. So pretty much 7MPH for 12 minutes.

 

[Marat]

How long does it take you to run 1.4 miles now?

 

[Twigz]

no idea, was going to try soon

 

[gtbmed]

Most people have the speed necessary to complete this test - they just can't sustain that pace for long enough to complete it.

You could do most any kind of running training and make that requirement IMO. That's slower than 8:00 pace, which is pretty slow.

I would just go out and run. Start slow, with perhaps only 1-2 miles a few times a week and get plenty of rest between running workouts. Run at a pace which is comfortable (easy breathing, maybe even talking pace) and try to run at a pace that you can maintain throughout the run (e.g. don't run fast for 200 meters then have to stop to catch your breath). This should bring your fitness level up enough to complete the test. To run a 1.4 mile race, I don't think you need to run any more than 5 miles per week in training.

 

[Twigz]

Ok so you say it would be better just to run at a moderate pace, not spurts such as HIIT training to build up for it. Thanks a bunch, now if you will excuss me I must run.... haha funny!

 

[tucker01]

I have been running some days are a HIIT style, and others are a longer distance. Similar type of goals.

I usually do 1 5k a week and 2 HIIT where I sprint and walk between light standards, or every 100 m on a track.


Best bet would be to find out, how you are doing right now.

 

[T_man]

I ran 2 miles in 12 mins when I was 16 and not at my fittest. You should be able to hit it easily without too much training. I would suggest training both aerobic and anaerobic systems which will help you when you hit the wall.

 

[Twigz]

Thanks again all, I will be testing myself in the next day or two and working from their. I know I can do it, just want to prep the best way possible. Like I said im not really a runner, or into aerobic for that matter... the muscles can take it just the endurance part needs work

 

[readyformore]

what i did when i started running was just go at it and i went 3 day's in a row but the first day i got down .75 of a mile then the second i got a mile then the 3rd i got 1.5 (this was a while ago when i weighted like 205) and my legs got SOOO TIRED now i just try to run everyday (really doesn't work comes out to like once a week LOL) so i'd suggest from personal experience just to run everyday until about a week before or something and also stretch before and after your workouts not sure if it's true or not but i heard it drops something like lactic acid levels or something and makes you less soar... thats just what i've heard though

 

[Twigz]

I tried it out and ran 1.05 miles in 12minutes, maybe this will not be as hard as i thought... ill keep at it and we shall see.

Thanks again

 

[Twigz]

Ohh, Rahaas this would be a catch that a..hole he just robbed me type of job

 

[gtbmed]

You're currently at 11:26 pace. To complete the test you need to get down to 8:34 pace. That's a considerable difference in running.

Still, considering you're not trained and you're only running 1.4 miles, it's not as hard to get from 11:26 to 8:34. Just keep running and you should get there.

 

[alexvega]

mm

dude! i was a midle marathon runner long time ago,
i sugest to make 30 minutes of slow peace joggin .one day other day 30 min 3 x1 that means run 1 minute fast and 3 slow- and fianally make a sprint hills.

it give u resistance, speed and control of the peace on the road.